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Wed 22nd Jan 2025 at 6:50pm by Fragile Do Not Bend

Run > Hill Work
  • cold
  • Time
    59:15
  • Miles
    3.92
  • Min/mi
    15:07
  • Pacing
    50.4%
  • WAVA
    36.46
  • Stride(cm)
    68
  • Cals
    491
  • Watts
    227
  • Cadence
    156
  • BPM
    147
  • %MHR
    79.5
  • B/mi
    2223
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

1) 1mi - 13:10(13:10/mi) 145/157bpm [1910b/mi] 120cal 237/297W
2) 0.69mi - 11:29(16:36/mi) 146/160bpm [2423b/mi] 90cal 182/316W
3) 0.08mi - 1:05(13:27/mi) 141/161bpm [1896b/mi] 10cal 318/370W
4) 0.02mi - 46(37:03/mi) 157/162bpm [5817b/mi] 6cal 86/210W
5) 0.02mi - 33(30:13/mi) 142/147bpm [4290b/mi] 4cal 112/196W
6) 0.1mi - 1:22(14:04/mi) 152/157bpm [2138b/mi] 13cal 208/367W
7) 0.02mi - 34(30:12/mi) 147/151bpm [4440b/mi] 4cal 119/223W
8) 0.1mi - 1:34(16:03/mi) 157/164bpm [2521b/mi] 14cal 189/407W
9) 0.02mi - 32(30:37/mi) 146/150bpm [4471b/mi] 4cal 153/241W
10) 0.1mi - 1:27(15:13/mi) 153/159bpm [2329b/mi] 12cal 197/284W
11) 0.02mi - 39(35:39/mi) 146/153bpm [5205b/mi] 4cal 127/198W
12) 1mi - 14:15(14:15/mi) 150/161bpm [2138b/mi] 118cal 218/361W
13) 0.76mi - 11:49(15:33/mi) 145/159bpm [2254b/mi] 92cal 190/271W
13:10 11:29 1:05 46 33 1:22 34 1:34 32 1:27 39 14:15 11:49

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 13:09 13:09 13:09 145 78-157 1908 156 0-178 237 0-297 6/9
1.69 24:37 11:28 16:35 146 108-160 2420 126 0-176 182 0-316 9/7
1.77 25:43 1:05 13:37 141 107-162 1920 170 122-176 316 197-370 6/0
1.79 26:27 44 37:36 156 144-162 5866 99 0-152 84 0-210 0/7
1.81 26:59 32 29:54 143 139-148 4276 104 0-162 116 0-224 6/0
1.91 28:20 1:21 14:04 152 144-157 2139 136 0-166 206 0-367 1/7
1.92 28:53 33 29:37 147 143-151 4354 97 0-154 115 0-223 6/0
2.02 30:26 1:33 16:02 157 147-164 2518 121 0-164 187 0-407 0/7
2.04 30:58 31 31:33 147 145-150 4637 118 0-158 155 0-241 6/0
2.13 32:24 1:26 15:07 153 149-159 2313 139 0-164 196 0-284 0/7
2.15 33:02 38 35:29 146 142-153 5180 98 0-142 124 0-198 6/0
3.15 49:49 16:47 +2 16:47 150 110-161 2518 148 0-170 218 0-361 9/15
3.91 1:01:38 11:49 +1 15:34 145 114-159 2257 140 0-170 190 0-271 10/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 164 max Delete HR Trace

  • Cadence Distribution

    156 avge / 178 max Stride Length: 68cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 71.2 164 3.3 43:19 13:42
    Walk 19.8 126 0.6 12:42 21:37
    Still 5.4 - - 3:28 -
    Pause 3.6 - - 2:18 -

  • Power Distribution

    227W (407 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:02 12:12 32.90% More
    800m 6:15 12:34 35.22% More
    1km 7:53 12:41 36.36% More
    Mile 13:04 13:04 37.32% More
    5k 49:15 15:51 34.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:37 13:37 35.82
    5km 46:08 14:51 36.94
    5M 1:17:00 15:24 36.15
    10km 1:37:18 15:40 35.83
    10M 2:42:24 16:14 35.40
    Half 3:37:12 16:35 34.59
    20M 5:42:33 17:08 34.55
    Mara 7:38:07 17:29 34.24

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